How Regular Exercise Can Reduce the Risk of Lifestyle Diseases

Lifestyle diseases are chronic health conditions linked to behaviours such as poor diet, smoking, and physical inactivity. These include heart disease, type 2 diabetes, obesity, certain cancers, and hypertension. The World Health Organization (WHO) highlights that insufficient physical activity is one of the leading risk factors for premature death worldwide. Current data shows that around 1.8 billion adults do not meet recommended activity levels, and this number is rising.

What Do We Mean by “Regular Exercise”?

Physical activity refers to any body movement that requires energy, such as walking, climbing stairs, or doing household chores. Exercise is a more structured form of physical activity, performed with the goal of improving or maintaining physical fitness. Both forms are valuable, but exercise provides more targeted benefits for cardiovascular strength, flexibility, and endurance. Recognising the difference helps people understand that daily movement and planned workouts both play a role in maintaining health.

Good options include walking, cycling, swimming, resistance training, team sports, and yoga. The key is finding activities you enjoy and can stick with.

The Cost of Inactivity

Insufficient physical activity has serious consequences at both individual and population levels. Globally, inactivity contributes to millions of deaths each year and is associated with higher risks of heart disease, diabetes, and cancer. WHO data indicates that inactivity has increased by nearly 5% since 2010, reflecting modern trends of sedentary jobs and lifestyles. If this continues, the percentage of inactive adults could reach 35% by 2030, making physical inactivity a global public health challenge.

In Australia, reports from the Australian Institute of Health and Welfare (AIHW) show that low activity levels remain a major contributor to disease burden. Physical inactivity increases healthcare costs and reduces workplace productivity due to higher rates of illness and sick leave. The economic toll adds to the personal health costs, making it a widespread issue. Without greater focus on physical activity promotion, Australia and other nations will continue to face preventable health crises and growing financial strain on health systems.

How Regular Exercise Reduces Disease Risk

Cardiovascular Health

Regular exercise strengthens your heart muscle and improves circulation. It lowers blood pressure and helps manage cholesterol levels. Studies consistently show that active people have much lower rates of stroke and heart disease compared to those who are sedentary.

Type 2 Diabetes and Metabolism

Regular exercise improves insulin sensitivity, which is key to preventing and managing type 2 diabetes. Physical activity encourages muscles to absorb glucose more effectively, lowering blood sugar levels. This effect helps prevent insulin resistance, one of the primary causes of diabetes. Structured programs, such as exercise-based diabetes management plans, show how tailored activity can help people stabilise their blood sugar and maintain long-term metabolic health. Maintaining an active lifestyle also reduces the risk of developing metabolic syndrome, a condition marked by high blood sugar, excess body fat, and abnormal cholesterol.

Obesity and Weight Management

While diet plays a major role, exercise supports healthy weight by burning calories and building muscle. More importantly, it helps prevent weight regain after weight loss and maintains lean muscle mass as we age. By supporting weight control, exercise lowers the risk of obesity-related conditions, including heart disease, high blood pressure, and joint disorders. It also helps regulate appetite and metabolism, making it easier to sustain a healthy weight. In fact, research highlights that working with an exercise physiologist to lose weight safely can provide long-term strategies tailored to individual needs, ensuring progress is both effective and sustainable.

Cancer Prevention

There is strong evidence that regular physical activity lowers the risk of certain cancers. Research shows that exercise can reduce the risk of colon and breast cancer by improving hormone regulation and reducing inflammation. Physical activity may also lower levels of insulin and insulin-like growth factors, which play a role in cancer development. These biological changes make the body less prone to abnormal cell growth. Research also suggests possible protective effects against prostate and endometrial cancers.

Mental Health and Brain Function

Exercise has significant benefits for mental health, reducing stress, anxiety, and symptoms of depression. Physical activity stimulates the release of endorphins and neurotransmitters such as serotonin, which improve mood and sleep. Good mental health also supports better lifestyle choices, creating a positive cycle of health improvement.

Cognitive function also benefits from regular activity. Studies indicate that exercise can slow age-related decline and may lower the risk of dementia. Increased blood flow to the brain enhances memory and learning, while reduced stress levels protect brain health. Exercise is therefore important not only for physical health but also for maintaining long-term mental and cognitive well-being.

Other Health Benefits

Regular activity improves lung function, strengthens bones and joints, and boosts immune system function. Exercise supports musculoskeletal health by strengthening bones, joints, and muscles. Weight-bearing activities such as walking and resistance training help prevent osteoporosis and joint problems. Stronger muscles also reduce the risk of falls and improve functional independence in older adults. These benefits directly reduce the risk of disability linked to chronic disease. It's essentially a medicine that works on multiple body systems at once.

What the Research Shows

Large studies published in major medical journals consistently show that regular exercise can reduce the risk of premature death by 20-30%. Recent findings are particularly encouraging:

• The 2024 Harvard study revealed how exercise protects the heart by reducing brain stress responses

• A 2025 University of Iowa study found that meeting activity guidelines lowers the risk of 19 different chronic conditions

• Australian data shows clear links between inactivity and higher rates of heart disease and diabetes.

How Much Exercise Do You Really Need?

The WHO and Australian health guidelines recommend adults get 150-300 minutes of moderate-intensity activity per week, or 75-150 minutes of vigorous activity. You should also do strength training at least twice a week. This might sound like a lot, but it breaks down to just 20-40 minutes a day. These targets are achievable for most people when activity is spread throughout the week.

Even small increases in activity provide benefits compared to complete inactivity. Research shows that just 15 minutes of brisk walking per day can reduce disease risk and improve life expectancy. Short bouts of exercise, often called “exercise snacks,” have also been shown to improve metabolic health. This flexibility makes it easier for people with busy schedules to incorporate activity into their daily routines.

Barriers to Physical Activity

Despite the benefits, many people face barriers to regular exercise. Common challenges include lack of time, sedentary jobs, limited access to facilities, and concerns about safety. Physical limitations such as chronic pain or disability also prevent some individuals from meeting recommended activity levels. These barriers highlight the importance of making exercise both accessible and inclusive.

Socioeconomic factors also play a major role. Lower-income groups are often less active due to reduced access to safe spaces, recreational programs, and resources. The COVID-19 pandemic added further challenges by disrupting daily routines and closing public facilities. Addressing these barriers requires community-wide strategies and support from governments, workplaces, and schools.

Practical Ways to Stay Active

• For busy adults: Try active commuting like walking or cycling to work. Take the stairs instead of elevators. Do desk stretches and short walking breaks during the workday.

• For older adults: Focus on low-impact activities like swimming or walking. Include strength and balance exercises to prevent falls and maintain independence.

• For families: Encourage active play in children and plan physical activities the whole family can enjoy together.

• For those with health conditions: Work with healthcare providers to develop safe, appropriate exercise plans that account for any limitations.